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Fat Loss, Postpartum

Weight Loss Strategies for Women Who Just Had a Baby

By Shannon Cole on May 15, 2023 9:45:00 AM
5 Minutes Reading Time

From pregnancy through childbirth and on to the phases of postpartum, a woman’s body goes through MANY changes; some are expected, and others can feel foreign and, at times, unwelcome.

For those who struggle with the added baby weight, and are ready to drop some pounds, there are additional factors that wouldn’t need to be considered without a new, little body in your home. Some of these include: 

-Less sleep

-Added stress

-New schedule


-Hormonal changes

The ability to run to the gym at any given moment may not be an available option anymore, and the best time to work out in the morning could be at a time when baby needs momma the most.

It’s easy to feel overwhelmed with some of the limitations and variables that come with being a mom who wants to lose weight, but there are some strategies that can help.

Keep Up With Your Protein–and Quality, Nutritious Foods

If you are unable to get in as much physical activity as you would like, nutrition has to be dialed in. Even when you are breastfeeding, you can still get in enough calories while just implementing more nutritious foods in your diet. Here are some examples:

  • Drink a protein shake, Greek yogurt with fruit, or an egg and veggie omelette instead of cereal or a bagel for breakfast. I know time may be limited with an omelette, but there are great make-ahead, baked egg muffins you can try, or there are store-bought varieties as well. Just make sure to glance over the ingredient list to get the best bang for your buck!
  • Instead of ice cream after dinner, make a fruit smoothie with a dash of whipped cream, or a yogurt parfait with lots of fresh, or frozen, fruit.
  • Have a larger portion of meat during dinner, and less starchy carbs as your side. When you do eat your veggies (which should be at least 2–3 times a day), some of the best nutrient-dense vegetables are spinach, broccoli, carrots, Brussels sprouts, sweet potatoes, bell peppers, and asparagus. You can get almost all of these options frozen, which makes meal prep and healthy eating a lot more attainable with a baby attached to you nearly 24/7.
  • Keep easy snack options on-hand. Paleovalley has excellent beef sticks, and even on days when the only food you have time to eat is cereal, Magic Spoon provides a high amount of protein per serving, without compromising on flavor.

Save Time By Having Your Food Delivered

The time you used to schedule for grocery shopping can now be used to get in a workout or walk. We love using Butcher Box for quality meats and seafood, and Public Goods delivers pantry staples and household items at an amazing price.

Get Outside, and Move When You Can

Even if you’re not working out as much as you would like, simply walking can jumpstart your weight-loss. Not only that, exposure to sunlight can help boost your mood, reduce stress, and support Vitamin D levels, which plays an important role in bone health. You’d be surprised just how important leisurely activity is for overall health and body composition, both short-term and long-term.  

If the weather just isn’t in your favor, throw on some music and dance with your little one; your baby will love it just as much as you ! Or, even just 20 minutes of stretching can help reduce some of the aches and pains that comes with constant baby care and insufficient sleep.

Invest in Some At-Home Equipment

If routine gym workouts doesn’t seem possible at this time, there are still options. Resistance bands, stability balls, and light weights are affordable fitness tools that can help you lose weight.

Many women will think they just need to do a lot of cardio to get back to their pre-baby weight, but I would proceed with caution. Yes, cardio will help burn calories, but we also don’t want to risk losing muscle, or completing intense cardio routines that can disrupt your supply if breastfeeding.  

The use of weights, resistance bands, and calisthenics will help build muscle and achieve an overall toned look. It won’t happen overnight, and workouts will probably start slow as you adjust to inconsistent schedules and lack of sleep, but consistency will yield positive results over time.  

We love recommending the MAPS Fit Mom Bundle; many of the workouts can be done with minimal equipment and can be done in about 30 minutes.

If you’re a new mom, the weight-loss will come with small habits implemented over time. You’re a superhero, remember that!

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Shannon Cole

Shannon Cole is an ISSA certified personal trainer and lives in the Dallas area. She is a certified nutrition coach through NASM and NCI, and is currently pursuing her M.S. in Sports Science and Rehabilitation. After obtaining her B.A. in Journalism and Mass Communication she eventually gravitated to personal training, and hasn't turned back since. Her passion for athletics and fitness initially stemmed from her high school years playing golf, and her love for the sport still hasn't faded; her career goal is to obtain her Titleist Performance Institute (TPI) certification and develop strength and conditioning programs for golfers. You can usually find her working out in her garage gym, or training for the next Spartan Race with her husband.

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